back to basics

[jono]

im sure i saw it somewhere but what is your height and weight, (that ok just found it) you look like you got potential to get fairly solid, and are on the way by looking at that photo.

thank man

[jono]

friday

DELTS

seated db press

10*15

15*10

20*8

28*6

28*5

28*4

28*4

seated db laterals

6*12

8*10

10*8

12*6

standing laterals

15*6

17*5

17*4

bb rear delt rows

20*8

25*8

35*6

TRIS

cg bench

40*10

50*8

60*6

80*5

80*5

skullcrushers

18*10

28*6

30.5*4

pushdowns

20*10

25*10

30*7

25*5

25*7

30*5

1 arm rope ext

15*7

17.5*6

20*4

wow delts.. huge huge db press's there awesome sets. :grin: :grin: way way stronger than last week. the lateral work was real good too.. those seated laterals are sweet. tried something new for rear delts. overall the delt workout was really good.

tris.. cg bench was solid.. tryin for some more reps and 80kg got em. skulls were crap as usual .. cant make any progress on em. pushdowns.. the numbers are so different cos i switched setup.. i use one now where theres a pad you put ur back against.. trying to get the best form i can

[Growth]

Wow mate you killed the db press! :shock: Good job. I also have trouble increasing my skullcrusher weight, and given it always gave me a bit of tendonitus in the elbow i basically dropped it from my routine.

[jono]

Wow mate you killed the db press! :shock: Good job. I also have trouble increasing my skullcrusher weight, and given it always gave me a bit of tendonitus in the elbow i basically dropped it from my routine.

thanks man. yeah skulls can give you a bit of pain, i make sure to be careful. i think part of the problem is by the time i do skulls my tris are pretty done already.

[bleat]

Looking good man, I swear everytime I destroy a new set of DBs you're already the next ones up :grin: But seven sets, that's awesome, is that seven sets straight? Don't think I could ever do that, well at least not at the weight I would like to do it at.

[jono]

Looking good man, I swear everytime I destroy a new set of DBs you're already the next ones up :grin: But seven sets, that's awesome, is that seven sets straight? Don't think I could ever do that, well at least not at the weight I would like to do it at.

lol thanks man :grin: the first 3 sets are just warmup sets. the other 4 are the heavy working sets

what you mean by straight sets ?? i have rest in between them

[Simo]

thats a pretty heavy shoulder w/o there, especially after 7 sets you were still going solid, good effort.

[jono]

thats a pretty heavy shoulder w/o there, especially after 7 sets you were still going solid, good effort.

yeah it was kinda weird.. my strength normally drops very fast on that ex. but this time.. i just kept going and going lol :grin:

[jono]

monday

QUADS

squats

60*8

60*8

80*6

137.5*2 ***went for the 3rd rep and got pinned under it.

100*8

100*8

100*8

legpress

2pps*8

4pps*8

7pps*4

6pps*6

HAMS

sldl

60*6

80*6

100*6

seated leg curl

56*10

70*8

70*8

1 leg lying leg curl

25*4

25*4

20*6

ahhhhhhhhhhh heavy weight baby.. that squat was heavy.. my 1st time ever being pinned under one. so after that decided to hit some reps with the 100. damn.. those reps were so hard.. i felt so sick.. ahhhhhh.. the legpress well i got 7pps*4... apart from that i was totally destroyed from the squats. ham work was descent.

normally i make the weights my bitch... this leg day the weights made my their bitch .. those squats killed me.

[deegee]

always embarassing getting pinned under the weights, did you need rescuing by the other members? I am sure you will get the weight next time. still good work though

[jono]

always embarassing getting pinned under the weights, did you need rescuing by the other members? I am sure you will get the weight next time. still good work though

lol nah didnt need to be saved by anyone. the squat rack caught it for me. basically i just squatted right down .. then couldnt get it up so i just dropped itr another cm onto the safteys

[Simo]

Thats a huge effort, im sure u will get 140kg easily next time.

[Growth]

Well done mate, good to hear you got pinned :grin: , at least you know your giving it all you got :nod:

[jono]

Thats a huge effort, im sure u will get 140kg easily next time.

thank man. lol well i duno squatting is never easy :grin:

[jono]

Well done mate, good to hear you got pinned :grin: , at least you know your giving it all you got :nod:

lol yeah i guess so

[jono]

tues

CHEST

incl db press

10*15

15*12

20*8

25*6

35*6

35*5

35*5

flat db press

33*6

33*6

33*4

weighted dips

26.25*3

20*4

20*5

BIS

ez bar curls

18*8

28*6

38*4

38*4

straight bar curls

42.5*3

db curls

20*2, 17*4

17*6

17*6

well.. the chest work was good i felt pretty strong on the chest work.. numbers are better than last week. i tried ez bar curls cus ive got a really sore tendon in my right forearm thought it might take some stress off it .. WRONG it hurt even more. i tried a set of straight bar curls to compare the pain. its about twice as bad with the ezbar. my bi work was a bit shit because of all this mucking around with grips/bars etc. oh well at least i know now that ez bar = sux !

time to eat.

[deegee]

I used to use the ezy bar but always now go for the straight bar which is better imo anyway. your db curls do you do them standing or seated

[jono]

I used to use the ezy bar but always now go for the straight bar which is better imo anyway. your db curls do you do them standing or seated

standing

[jono]

thurs

BACK

dl

60*10

80*7

100*6

120*4

130*3

130*1

aparantly my quads are dominated the lift.. and i need to sit back more.. cus my quads are gassed to dls. well now hopefully i can start to improve my dl .. which is weak weak weak.

chins

5

5

5

4

4

3

chins were very solid .. crazy good.

bb row

40*10

60*8

80*6

80*6

rows were solid also.. i did em overhand. didnt go any heavy i could feel lower back straining to stay straight at this wt

lat pulldown

35*10

42*8

49*6

56*6

63*5

pulldowns really contracted the lats real good. felt real descent

cable row

56*8

77*6

84*6

98*4

cable rows felt great here too .. could really feel the back working .. and contracting well throught the lift.. nice work there

db row

30*8

40*6

51*6

these were a solid end to a very good workout.

those chins were just awesome.

well folks.. time to kick my diet into high gear .. really down some food. get huge :grin:

[deegee]

Good all round work out there.

well folks.. time to kick my diet into high gear .. really down some food. get huge

Thats what I like to hear! get that food into ya

[jono]

Good all round work out there.

well folks.. time to kick my diet into high gear .. really down some food. get huge

Thats what I like to hear! get that food into ya

thanks man .. yeah im really gonna be hammering the food down

[jono]

well my pc was totally screwed up but my mate fixed it .. so its all good now.

friday

DELTS

seated db press

10*15

15*10

20*8

28*6

28*5

28*5

28*4

seated db laterals

6*10

8*8

12*8

12*8

12*8

15*5

15*4

standing db laterals

17*6

17*5

rear delts machine

28*10

35*10

42*8

49*6

49*5

bent over db laterals

10*8

12*10

15*8

17*8

TRIS

cg bench

40*10

50*8

60*8

80*4

80*4

1 arm rope ext

15*10

20*6

22.5*6

22.5*4

pushdowns

20*10

30*8

35*6

35*6

skullcrushers

18*10

23*7

28*4

awesome workout to end the week. the delt work was the best ever. those seated laterals are real sweet. i like to do a couple of heavy standing sets where i can cheat a bit to use a bit heavy'r weight.

all the tri work was very cool too. i like the new pushdown setup im using .. really works real good. the cg bench i didnt push it 100% prolly only 80% cus i had no spotter.

[Pseudonym]

Yep... I find close grip is one of those exercises where you can be fine one rep, and pinned the next - no warning at all!

[Growth]

Yeah why is that?

[jono]

yeah thats true.. kinda weird. duno why